14 PAX including 1 FNG witnessed my epic Q fail in a poorly timed Tomato Trot. In mid-5k delirium, YHC must have thought we had an extra 15 min, and everyone had to sprint for the flags. Crappy way to introduce an FNG to F3. PAX were all supportive and T-claps to Haggis for staying with and encouraging the 6. We had plenty of thigh work and fair number of merkins.

Conditions

74° and 85% Humidity

Disclaimer

YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

Memorial Loop 5K (only 6 months till SCOPE Run)

DA Mosey

Air Presses

Angry Mosey

Plank for late comers

10 merkins

DA – 10 merkin ketchup RR and RR

Dragon Run

Butt Kickers

High Knees

Duck walk

Lunge Walk

DA – 20 squat ketchup RR

COP: Freddie Mercury x25 IC; Squats x15 IC

DA – 10 merkin ketchup RR

LOP: Tin Soldier x10 IC; Monkey Humpers x15 IC

DA Indian Run

Plank for 6

COP: Low Flutter x25 IC; LBC x25IC (Hold up 10 sec on last one)

DA Indian Run

COP: Copperheaded Squats x20 (hold 10 sec at 10 and 20); American Hammer x20IC (hold to one side for 10 sec at 15 and the other at 20)

Jail Break for the flags

CountORama and NameORama

13 PAX + 1 FNG

COT

Moment of silence for Big Wheel and his family…

NakedManMoleskin

Lesson learned on being more mindful of time and the 6 and appropriate FNG WO.

ANNOUNCEMENTS

*MDA SCOPE 5K*> March 23, 2019 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic

COMZ CHANNEL

For those few of you who have not yet signed on – get onto BAND today, either via smartphone app (links here: apple / android), or via the website. This is our new preferred Comz Channel going forward – download it and join the band called “F3 Houston” to get all the info on F3 Houston. Here is where you can learn who are the upcoming Qs, sign up yourself to be the Q, read our Backblasts for each WO, learn details of our next CSAUPs, and as usual, make fun of the guys in the Pax in general with some good ol’ Mumble Chatter.